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0 Today’s…
Cardio Round 1…
Weights Round 1…
Cardio Round 2…
For our second round of cardio we are going to do 10 minutes on the stairmaster. Hopefully at this point your legs are already feeling like jello, so this will be good to work them out and break down the lactic acid build up.
Stretch
To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.
Treadmill
– 1 minute speed 5-7
– 2 minutes speed 6-8
– 1 minute speed 7-9
– 30 seconds speed 9-11
– 1 minute speed 7-9
– 30 seconds 9-11
– 30 second cool down walk
Weights
Barbell squat 10, 8, 6, 4, 3, 2, 2, 2
Barbell front squat 4×0
Lunges 4×10
Wall balls 4×10
Calf raises 4×10
Hip abduction 4×10
Hip adduction 4×10
Cardio
– 10 minute stairmaster
Stretch it out and hydrate!
Less Intense Version:
Treadmill
– 6 monute warmup jog or incline walk
Weights
Barbell squat 4×10
Barbell front squat 3×0
Lunges 3×10
Wall balls 3×10
Calf raises 3×10
Hip abduction 3×10
Hip adduction 3×10
Cardio
– 10 minute stairmaster
Stretch it out and hydrate!
Demo of Exercises:
Takeaways
If you are looking for more workout of the day ideas, be sure to go check out our page here for more.
If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).
